10k iniciantes 12 semanas
10k iniciantes 12 semanas
Length
12 Weeks
Plan Description
Objetivo do plano:
Aumentar o volume semanal com segurança
Melhorar a resistência aeróbica (Z1–Z2)
Desenvolver a capacidade de sustentar ritmos mais fortes (Z3–Z5)
Cruzar a linha dos 10K com confiança – seja em uma prova ou desafio pessoal
Distribuição de treinos:
4 sessões de corrida por semana
2 sessões de fortalecimento funcional
Treinos organizados com base em zonas de esforço (Z1 a Z5).
Zonas de esforço utilizadas no plano:
Z1 – Recuperação ativa/aquecimento
Z2 – Resistência (leve, sustentável)
Z3 – Pré-limiar (moderado)
Z4 – Limiar (forte, ritmo de prova)
Z5 – VO₂máx (muito forte, intervalado)
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
00:27:00 | 00:45:00 |
|
Strength
x2
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:27:00 | 00:45:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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